Benching for maximum chest isolation...

[WannaBPowerful]

I read an article recently about working the chest and it mentions this for chest. Doesnt matter weather we are talking about dumbells or barbell here.

It says the last 2 inches before you touch your chest is heavy deltoid recruitment and the last few inches before lockout is heavy triceps recruitment. Iv read that in a number of places so im pretty sure that information is solid. That would leave the chests maximum workload right in the middle.
My question is about this... It says that if you do not lockout during benching sets and you do stop the reps within 2 inches of the chest, you will keep more constant stress on the pecs, which is my main objective. If i do this, will it maximumize my chest workouts to better develope my chest? Im not worried about how much im benching since im pretty satisfied with controlling 225 for 10 reps with a full range of motion nicely.

 

[coolcolj]

try a wide grip as well and lower the bar to your collarbone

 

[Vortexx]

I tried the halve reps in the middle and they are effective , however at a slightly higher amount of reps (8-10). With 5-7 reps its just to awkward using this limited range of motion as you use a heavy weight that must be moved using an accelerating explosive motion and you cannot really force yourself to stop the motion from lockout or you have to sacrifice too much weight...


However I have found a nice way to use low reps and limited range of motion: The powercage, create a ceiling with the safetybars that prevents you from locking out. Push however the bar gainst the ceiling for two seconds like you really want to push through the safetybars and lockout....

Also nice if you vreate a bottom with safety bars and do some sort of RACK sets or NEGATIVES with a superheavie weight

 

[thriller]

also just befor locking out (with your elbows bent) try, trying to pull yourhands together while holding the bar it makes you flex your chest and i can really feel it when i do this.

 

[b fold the truth]

I don't think that bench press and isolation anything belong in the same sentence...

The bench press is a compound movement...it makes lots of things very big.

B True

 

[the People's Champ]

try a wide grip as well and lower the bar to your collarbone

is this the position where it is prone to mess up the rotators?

 

[WannaBPowerful]

Always go wide. Not touching that press to the collarbone thing though. Doesnt sound too good. Tried the pulling hands togeather thing, and damn that feels good. Its definatly a keeper. B Fold, i didnt really mean ISOLATE becuase i know its a compound movement ( thats like sayin i wanna isolate my quads squattin lol) I meant more like, put more of the stress on the chest and take away as much assistance from the lats, delts, tri's, etc.. as possible.

 

[The Shadow]

Wide grip with shoulders rolled under and back

 

[WannaBPowerful]

Wide grip with shoulders rolled under and back

I always make sure to do that. I still see poeple in the gym who dont roll their shoulders back, and their front delts stick out further than their chests lol. I would correct them, but im 19 and a kid, so what could i know regardless of my physique.

I still feel always feel it more in my front delts when doing incline, but i do them anyway. My best exercise for upper chest: front cable raises LOL. Feel it the most with those.

 

[b fold the truth]

I still feel more pec contraction with a narrower grip. Your hands go deeper and are more contracted towards your chest with a closer grip...

Seriously...with a wider grip I think that you only hit the outer pecs near the pec/delt tie ins (where most pec injuires occur).

B True